Exercise for Low Back Pain
Video by Dr. Tanner Tunksy
How Balance Affects Low Back Pain
As we often tell our patients in East Dallas, balance plays a significant role in managing and preventing low back pain. Proper balance allows the body to move efficiently, minimizing unnecessary strain on the spine. When balance is compromised, such as during poor posture or weak core muscles, it can lead to uneven weight distribution and increased stress on the lower back. This can contribute to discomfort or exacerbate existing pain. For example, when standing or walking with poor balance, the body may shift weight unevenly, causing muscle imbalances in the lower back and hips. These imbalances can lead to tension, stiffness, and the development of chronic pain over time.
The Link Between Exercise, Balance, and Low Back Pain Relief
Incorporating exercises that enhance balance, like standing hip flexion and extension, can help alleviate low back pain by improving stability and posture. Strengthening the muscles around the hips and lower back enhances overall body alignment, reducing the strain placed on the spine during everyday activities. Additionally, exercises that target the core and balance can help redistribute weight more evenly across the body, decreasing the risk of developing muscular imbalances that contribute to back pain. Regular practice of balance-focused exercises can provide long-term relief and prevent the recurrence of low back discomfort.
Standing Hip Flexion and Extension Exercises
The standing hip flexion and extension exercises are essential for improving hip mobility and strengthening muscles that support the lower back. To perform a standing hip flexion, start by standing tall with your feet hip-width apart. Slowly raise one knee towards your chest, ensuring your hips remain square and your torso stays upright. Hold this position for a few seconds, then slowly lower your leg back to the starting position. Repeat on the other leg. This exercise helps activate the hip flexors and works on the flexibility of the hip joint. For hip extension, stand with your feet hip-width apart and maintain an upright posture. Slowly extend one leg straight behind you, keeping your knee straight and avoiding arching your back. Hold for a few seconds, then return to the starting position. Perform the same movement on the opposite leg. Hip extension strengthens the glutes and hamstrings, helping stabilize the pelvis and improve posture.
References
Berenshteyn Y, Gibson K, Hackett GC, Trem AB, Wilhelm M. Is standing balance altered in individuals with chronic low back pain? A systematic review. Disabil Rehabil. 2019;41(13):1514-1523. doi:10.1080/09638288.2018.1433240
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your upper back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
